Great post, cant really add anything of note, but one thing I do, it doesnt mean its right but it works for me, is i take honey in a jar to the gym, and i take 3 spoons 15 minutes before the end of the workout, and 15grams of dextrose in fruit juice, then as soon as ive finished training i already have the insulin spike fully at work, so when i take my creatine, my protein, and some quick and slow release sugars "carbs" 100 grams oats and 20 grams dextrose, works perfectly. Everything gets shuttled into the muscles, no bloat, no water retention, just swollen muscles. I do however then make a protein shake with 60 grams protein, and sip it for the next hour after my post training carb and protein drink.